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Downloading your program as a PDF

Download any active program as a branded, print-ready PDF — full outline and every session, with percentages resolved to actual weights.

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You can download any active program as a branded, print-ready PDF — useful for training offline, printing, or keeping a copy.

Download the PDF

  1. Open Program.
  2. In the program you want, click "Download PDF (print-ready)".
  3. Your browser downloads the file — one PDF per program.

The PDF includes your program outline (the periodization arc), each week's theme, and every session's movements, sets, reps, and loads.

Where a session prescribes a percentage of a max, the PDF resolves it to your actual working weight from your PRs & Maxes, in your chosen units — so enter your numbers first for the weights to print. It's generated fresh each time you click, so download again after your plan adapts to get the current version.

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